Jogging for a newbie

mozattack

Hi there,

I have recently started jogging (or fast walking in my book) and I am wondering about my progress, or lack of progress, as I have nothing to compare it with.

I am in my mid 30s and not overweight really so doing this purely for fitness as I have no other means of exercise.

On Saturday, Sunday and yesterday I jogged 4km each day – been a struggle as I can only go 500 metres without stopping but it is better than nothing.

I intend on going 3-4 times a week so a total of 12-16km.
Is that any use or am I kidding myself?

If you're still stopping a lot why don't you try c25k, you can jump ahead to week 3 or so if you feel able for it
It's very good for progress
I also wouldn't go 3 days in a row.
3 times a week is fine

Alf Veedersane

bluewolf wrote: »

If you're still stopping a lot why don't you try c25k, you can jump ahead to week 3 or so if you feel able for it
It's very good for progress
I also wouldn't go 3 days in a row.
3 times a week is fine

^ This.

Go with a tried and tested structured programme. It will also help you see that you're making progress because you'll have to progressively run for longer.

It's set up for 3 days a week as well so follow it and you'll be golden.

You might start off covering less distance than you aim to but before long you'll be covering more than that.

The Diddakoi

Agree with the above.
Had never run before, and with the help of a C25k app on the iPhone (or Android) I now run 5k comfortably at least 3 times a week. Not particularly fast, about 30minutes for the 5k, but I'm moving
I'm over 45, so it's definitely doable for you.

mozattack

bluewolf wrote: »

If you're still stopping a lot why don't you try c25k, you can jump ahead to week 3 or so if you feel able for it
It's very good for progress
I also wouldn't go 3 days in a row.
3 times a week is fine

25k?... what the hell... it would take me hours?

mozattack

Oh, it is an Ap.. I see now!

The Diddakoi

mozattack wrote: »

25k?... what the hell... it would take me hours?

Lol, don't panic, c is for couch 2 is for Too and 5k is the distance you do at the end of the 8 week period.
Would like to add, get yourself fitted for some good running shoes (elverys do a gait analysis thingy for example), and don't be afraid to repeat days or weeks if you need to, it's meant to be fun not a death sentence

Alf Veedersane

Oh right.

I meant running 25k three days a week.

Forces you to suck it up and run.

Cabaal

mozattack wrote: »

On Saturday, Sunday and yesterday I jogged 4km each day – been a struggle as I can only go 500 metres without stopping but it is better than nothing.[/FONT][/SIZE]

I intend on going 3-4 times a week so a total of 12-16km.

Running back to back runs like Sat, Sun & Monday isn't a very good idea starting off, you'll be running tired and you may give yourself a injury.

You want to be taking one rest day between each of the midweek runs starting off, you'll see this is included into any couch to 5km plan you look at.

mozattack

Cabaal wrote: »

Running back to back runs like Sat, Sun & Monday isn't a very good idea starting off, you'll be running tired and you may give yourself a injury.

You want to be taking one rest day between each of the midweek runs starting off, you'll see this is included into any couch to 5km plan you look at.

I know, not ideal but with 3 kids I cant pick and choose the days so it is likely to be Monday, Thursday, Saturday and Sundays.

Alf Veedersane

mozattack wrote: »

I know, not ideal but with 3 kids I cant pick and choose the days so it is likely to be Monday, Thursday, Saturday and Sundays.

Could you not just give them some chores while you go out for a run?

The times, they are a changin'.

Cabaal

mozattack wrote: »

I know, not ideal but with 3 kids I cant pick and choose the days so it is likely to be Monday, Thursday, Saturday and Sundays.

In that case for now I'd suggest you don't try and do any running on Sundays as this will result in you doing three days in a row which isn't a good idea.

If you want to do something on Sundays then go for a nice easy walk, swim or cycle, but don't try do any running.

mozattack

mozattack wrote: »

I know, not ideal but with 3 kids I cant pick and choose the days so it is likely to be Monday, Thursday, Saturday and Sundays.

Monday thursday saturday is grand sure

mozattack

Have a sore heel from the running and I think I have this:

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Achilles_tendonitis

Never got a pain while watching TV so this sucks!

Alf Veedersane

I wouldn't be self-diagnosing tendonitis after 3 days of running. It's probably just soreness because running is new to you. Just rest it and it'll be ok again in a day or two.

Oryx

mozattack wrote: »

Have a sore heel from the running and I think I have this:

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Achilles_tendonitis

Never got a pain while watching TV so this sucks!

Google is not a doctor.

People new to running often get injured, and what I see a lot is that

a) they do too much, too soon
b) they don't take enough recovery time between runs
c) all their runs are the same distance and intensity

This is how I see it. When you start running, your heart and lungs get used to it first. Then your muscles increase in strength. Then, more slowly, all the connective tissue gets used to the new workload. So bear in mind that while you get better, your body still needs time to adapt all its bits and pieces. This is why an experienced runner can get away with back to back sessions but a novice tends to end up with a niggle or worse.

And when I started I was the same as you, I could run a few hundred yards, then I had to stop. After about 6 weeks I had a eureka moment, when I suddenly was able to stay running. So keep at it. It will come.

SamforMayo

mozattack wrote: »

I know, not ideal but with 3 kids I cant pick and choose the days so it is likely to be Monday, Thursday, Saturday and Sundays.

Could you take them to the local pitch or running track so they can get some play time or exercise and you can jog around. I do this if Im stuck.

mozattack

SamforMayo wrote: »

Could you take them to the local pitch or running track so they can get some play time or exercise and you can jog around. I do this if Im stuck.

Hi, a very logically point but one of them is only 4 months old so I cant. Also I dont like to be seen jogging so I only use one particular park at a particular time... i am so private about it I wear a hat and sunglasses and no one knows that I am doing this, only the mrs.

Dont like the thought of people seeing an unfit guy trying to run!

Alf Veedersane

mozattack wrote: »

Dont like the thought of people seeing an unfit guy trying to run!

Fair enough but most people think "fair play!"

Tasden

mozattack wrote: »

Dont like the thought of people seeing an unfit guy trying to run!

That's like saying you don't like the thoughts of people seeing a sick person visiting their doctor... doesn't make sense.
Be proud, you're running so you're a runner, not an unfit person trying to run.
Best of luck!

SamforMayo

mozattack wrote: »

Hi, a very logically point but one of them is only 4 months old so I cant. Also I dont like to be seen jogging so I only use one particular park at a particular time... i am so private about it I wear a hat and sunglasses and no one knows that I am doing this, only the mrs.

Dont like the thought of people seeing an unfit guy trying to run!

Bit young for the pitch so but they are nt long growing these babies:D As for not been seen I felt like a bit of a fool when I started but most people think its great to be out doing something and the ones that don't aren't worth bothering about! Build up slowing and stick with it. Running is a great exercise for those with small kids cause you can get a lot done in a short time. Good luck.

Cabaal

mozattack wrote: »

Hi, a very logically point but one of them is only 4 months old so I cant. Also I dont like to be seen jogging so I only use one particular park at a particular time... i am so private about it I wear a hat and sunglasses and no one knows that I am doing this, only the mrs.

Dont like the thought of people seeing an unfit guy trying to run!

For your own sake you need to stop caring about what people might think about you,

I used to care about such meaningless stuff, but between running and wearing Lycra gear on the road bike you quickly learn that the VAST majority of people don't care about what you look like, most in fact with think fair fecks to you for going out and exercising.

You know who do care?, people with sad little lives. People that sit on the arses night after night watching soaps and stuff and wouldn't dare do anything that would cause them to perspire.

I know a few people that care about what people think when they go out walking even they don't want to be seen out in public exercising.

The only thing this mentality has gotten them is health problems as the years have rolled by, now these same people have some awful regrets.

So for your own sake, stop caring and just go out and do what you want to do

mozattack

Update (for anyone who cares)

Running less than 2 weeks now.

Been able to run 2km fairly comfortably now without stopping and can run 4km with a total of only 3-4 stops in 24 mins.

4k because that is two laps of the park (in case you are wondering).

I run 4km twice during the week and aim to run 6km twice at the weekend.

Plan is to be able to run 10k before August... ambitious given I couldnt run 500 metres 12 days ago but it is amazing how fast you pick it up.

Alf Veedersane

mozattack wrote: »

Update (for anyone who cares)

Running less than 2 weeks now.

Been able to run 2km fairly comfortably now without stopping and can run 4km with a total of only 3-4 stops in 24 mins.

4k because that is two laps of the park (in case you are wondering).

I run 4km twice during the week and aim to run 6km twice at the weekend.

Plan is to be able to run 10k before August... ambitious given I couldnt run 500 metres 12 days ago but it is amazing how fast you pick it up.

Well done on making great headway.

Just be careful ayt the weekend - you're not that long running so 12km in two days when you do 4km twice over the other 5 days might be asking for trouble just yet.

Did you run much on Saturday and Sunday last weekend?

Oryx

Dont increase your distance per week by more than 10%. Its a good rule of thumb to stop you doing too much too soon.

SamforMayo

mozattack wrote: »

Update (for anyone who cares)

Running less than 2 weeks now.

Been able to run 2km fairly comfortably now without stopping and can run 4km with a total of only 3-4 stops in 24 mins.

4k because that is two laps of the park (in case you are wondering).

I run 4km twice during the week and aim to run 6km twice at the weekend.

Plan is to be able to run 10k before August... ambitious given I couldnt run 500 metres 12 days ago but it is amazing how fast you pick it up.

Great stuff, build up slowly and 10km in the 4 months is more than achievable. It might be better to just try to extend the 1 st run of the weekend gradually and keep the 2 nd one as a super easy recovery run.